7 AM
Swimming 40:00 [3] 1.02 mi (39:12 / mi)
>4:15, 8:31
1:37,39,40,37,36
3:41,37
5 PM
Biking 3:35 [3] 1.0 mi (3:35 / mi)
ahr:107 max:120
P=136, C=64
Made it back over to the Y with Luke, as his track practice did not include a run today. We did some Expresso rides together to protect his calf, which has been a bit sore from the extreme training change. Need to discuss Acute-Chronic ratio with his coach.
Biking 7:03 [3] 2.03 mi (3:28 / mi)
ahr:126
P=156, C=65
Biking 5:09 [3] 1.5 mi (3:26 / mi)
ahr:125 max:140
P=150, C=67
Biking 8:35 [3] 2.36 mi (3:38 / mi)
ahr:125
P=144, C=65
Biking 2:59 [3] 1.0 mi (2:59 / mi)
ahr:132 max:150
P=205, C=73
We rode the Speedway again as we had not topped the leaderboard with the first effort. Goal was under 3:10, but we realized we had a shot at sub-3. Luke went 2:58 FTW. It's great how you can race live on the Expresso bikes.
Biking warm up/down 5:00 [2] 1.06 mi (4:43 / mi)
Finished up with some dragon chasing. I teleported and crushed Luke on the score in the last 90 seconds.
Biking warm up/down 9:42 [2] 1.83 mi (5:18 / mi)
Between the courses we recovered.